What is it?
- Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
- Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
- Magnesium is a component of bone, in fact 60% of the body’s magnesium is stored in bone. It is involved in the activity of bone-building cells and the parathyroid hormone, which regulates calcium levels
- Magnesium also acts as an electrical conductor that contracts muscles and makes the heart, beat steadily.
Where to find magnesium
- Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also found in fish, poultry, and beef.
- Almonds, pumpkins seeds, peanut butter, beans (black / kidney), soybeans, spinach, white potato, brown rice, oatmeal, salmon, banana, raisins, milk, yoghurt and dark chocolate.
Magnesium Supplements
- A supplement may be subscribed if the body is having problems absorbing the nutrient. Over the counter magnesium can come in different forms, liquid types like citrate or chloride may be better absorbed than solid tablets like oxide and sulfate.
- Magnesium can have a laxative effect at high dosage: in fact it is sold as a laxative in the form of magnesium hydroxide. Magnesium Hydroxide is also. Am ingredient in some popular antacids to treat heartburn and upset stomachs. It is important to be aware of the laxative effect when using magnesium hydroxide for an upset stomach
Magnesium and Vitamin D
The reason you see Magnesium included in a bone health Vitamin is because the mineral plays an important role in converting Vit D into its active form. Enzymes that produce and breakdown Vit D require magnesium. It also helps the liver and kidneys to metabolize Vit D. Therefore, a deficiency of magnesium may reduce the body’s ability to use Vit D even if the supplement is taken, which may in turn negatively affect the absorption of calcium.
Magnesium Deficiency
- A blood test to check magnesium levels, may not be accurate, as the mineral is stored in tissue and bones. Certain types of magnesium deficiency show a normal blood level.
- Severe deficiency occurs with a long-term low magnesium diet, malabsorption, and large losses from alcohol abuse or use of medications that deplete magnesium (some diuretics, proton pump inhibitors, and antibiotics)
- Signs include, fatigue, weakness, poor appetite, numbness or tingling in the skin, nausea, muscle cramps, seizures, abnormal heart rate.
RDA’S
- The recommended dietary allowance for adults 19-51+ years is 400-420Mg daily for men and 310-321mg for women.
- Pregnancy requires about 350-360mg daily and lactation 310-320mg daily.
Health
- Magnesium is good for:–
- Migraines
- Depression
- CVD – Cardiovascular disease
- Type 2 diabetes
- And women’s health
Women’s health
- Studies show that magnesium helps to reduce anxiety and tension by calming the nervous system and balancing the stress response.
- When we are stressed, we deplete magnesium, and when it’s depleted, we become stressed, so it’s a vicious cycle.
- Magnesium helps with energy, muscle spasms and twitches, including restless legs, headaches, blood sugar, bones, heart, hormones and sleep.
- According to a sleep survey, the No1 reason women in peri and menopause are waking up during the night between 2-4 am is due to stress, so getting a solid night’s sleep is crucial for managing stress and anxiety.
3 Types of magnesium
- Not all magnesium is the same. It comes in many forms, but the only 3 that matter for our health are Citrate, Glycinate and Malate. Research has shown that these are the most easily absorbed forms of magnesium, which results in bigger and more obvious improvements.
- Citrate is a gentle form of magnesium that helps loosen the intestines, thereby relieving symptoms such as constipation, uneasy gut and cramps.
- Glycinate is responsible for reducing anxiety and stress, promoting healthier bones and regulating blood sugar levels. This helps to reduce the risk of Type 2 diabetes and other chronic conditions.
- Malate, helps the body absorb more magnesium, which means less of it goes to waste and you can more readily absorb other forms of magnesium. In addition, it helps to reduce migraine frequency and impact, while also contributing to easier bowel movements.
